Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
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1 large (150g) onions |
4 (12g) garlic cloves |
3 cups (213g) broccoli florets |
2 cups (140g) fresh mushrooms |
15 ounces (425g) garbanzo beans |
15 ounces (307g) black beans |
14 1/2 ounces (411g) diced tomatoes |
1 teaspoon (0g) dried Italian seasoning |
3/4 teaspoon (1g) dried oregano |
1/2 teaspoon (1g) dried thyme |
1 teaspoon (6g) salt |
1/2 teaspoon (1g) pepper |
1 to taste (0g) cooked rice |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.3 | 0.3 | 0.9 | 1.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 3 | 0 |
| Alcohol (g) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.2 | 0.1 | 0.3 | 0.1 | 2.0 | 1.7 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 4 | 1 |
| Ash (g) | 0.5 | 0.2 | 2.0 | 1.2 | 6.8 | 3.5 | 2.1 | n/a | 0.1 | 0.1 | 6.0 | 0.1 | n/a | 22 | 4 |
| Aspartic acid (g) | 0.1 | 0.1 | 0.5 | 0.3 | 2.5 | 3.3 | 0.6 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 7 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 34.5 | 21.7 | 102.2 | 4.2 | 136.1 | 82.9 | 41.1 | n/a | 12.0 | 13.2 | 1.4 | 5.1 | n/a | 455 | 76 |
| Calories | 60.0 | 17.9 | 59.6 | 30.8 | 506.1 | 405.4 | 74.0 | n/a | 2.0 | 1.9 | 0.0 | 2.9 | n/a | 1,161 | 193 |
| Calories (kj) | 249.0 | 74.8 | 249.2 | 130.2 | 2,113.6 | 1,695.4 | 304.2 | n/a | 8.3 | 8.1 | 0.0 | 12.1 | n/a | 4,845 | 807 |
| Campesterol | n/a | n/a | n/a | 2.8 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 3 | 0 |
| Carbohydrates (g) | 14.0 | 4.0 | 11.2 | 4.6 | 96.2 | 72.8 | 16.0 | n/a | 0.5 | 0.4 | 0.0 | 0.7 | n/a | 220 | 37 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Copper (mg) | 0.1 | 0.0 | 0.1 | 0.4 | 0.7 | 0.6 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.3 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Dietary Fiber (g) | 2.6 | 0.3 | n/a | 1.4 | 18.7 | 26.7 | 4.9 | n/a | 0.3 | 0.3 | 0.0 | 0.3 | n/a | 55 | 9 |
| Folate (mcg) | 28.5 | 0.4 | 151.2 | 23.8 | 284.9 | 457.6 | 61.7 | n/a | 1.8 | 1.9 | 0.0 | 0.2 | n/a | 1,012 | 169 |
| Folate, DFE (mcg) | 28.5 | 0.4 | 151.2 | 23.8 | 284.9 | 457.6 | 61.7 | n/a | 1.8 | 1.9 | 0.0 | 0.2 | n/a | 1,012 | 169 |
| Folate, food (mcg) | 28.5 | 0.4 | 151.2 | 23.8 | 284.9 | 457.6 | 61.7 | n/a | 1.8 | 1.9 | 0.0 | 0.2 | n/a | 1,012 | 169 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Fructose (g) | 1.9 | n/a | n/a | 0.2 | n/a | n/a | 5.6 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 8 | 1 |
| Galactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) (g) | 3.0 | n/a | n/a | 2.1 | n/a | n/a | 5.1 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 10 | 2 |
| Glutamic acid (g) | 0.4 | 0.1 | 0.8 | 0.5 | 3.7 | 4.1 | 1.8 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 11 | 2 |
| Glycine (g) | 0.0 | 0.0 | 0.2 | 0.1 | 0.9 | 1.1 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.6 | 0.8 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Iron (mg) | 0.3 | 0.2 | 1.9 | 0.7 | 5.7 | 6.5 | 1.1 | n/a | 0.3 | 0.9 | 0.0 | 0.1 | n/a | 18 | 3 |
| Isoleucine (g) | 0.0 | 0.0 | 0.2 | 0.1 | 0.9 | 1.2 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 0 |
| Lactose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.3 | 0.2 | 1.5 | 2.2 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4 | 1 |
| Lysine (g) | 0.1 | 0.0 | 0.3 | 0.1 | 1.4 | 1.9 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4 | 1 |
| Magnesium (mg) | 15.0 | 3.0 | 53.3 | 12.6 | 123.3 | 215.0 | 45.2 | n/a | 2.0 | 1.5 | 0.1 | 2.0 | n/a | 473 | 79 |
| Maltose (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 0.2 | 0.2 | 0.5 | 0.1 | 2.6 | 1.4 | 0.5 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 6 | 1 |
| Methionine (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.4 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 0.0 | 0.0 | 0.1 | 0.0 | 1.1 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Niacin (mg) | 0.2 | 0.1 | 1.4 | 5.0 | 0.6 | 1.6 | 2.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 11 | 2 |
| Pantothenic acid (mg) | 0.2 | 0.1 | 1.1 | 2.1 | 1.3 | 0.7 | 0.4 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 6 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.2 | 0.1 | 1.1 | 1.5 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 3 | 1 |
| Phosphorus (mg) | 43.5 | 18.4 | 140.6 | 120.4 | 382.8 | 430.0 | 98.7 | n/a | 1.1 | 1.4 | 0.0 | 1.8 | n/a | 1,239 | 206 |
| Phytosterols (mg) | 22.5 | n/a | n/a | n/a | n/a | n/a | 28.8 | n/a | 1.5 | 1.1 | 0.0 | 1.1 | n/a | 55 | 9 |
| Polyunsaturated Fat (g) | 0.0 | 0.0 | 0.4 | 0.2 | 2.2 | 0.7 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 4 | 1 |
| Potassium (mg) | 219.0 | 48.1 | 692.3 | 445.2 | 731.5 | 1,090.4 | 974.2 | n/a | 9.5 | 5.7 | 0.5 | 15.3 | n/a | 4,232 | 705 |
| Proline (g) | 0.0 | 0.0 | 0.2 | 0.1 | 0.9 | 1.2 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Protein (g) | 1.7 | 0.8 | 6.3 | 4.3 | 21.1 | 27.2 | 3.6 | n/a | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 65 | 11 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.3 | 0.6 | 0.1 | 0.2 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Saturated Fat (g) | 0.1 | 0.0 | 0.1 | 0.1 | 0.5 | 0.4 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Selenium (mcg) | 0.8 | 1.7 | 6.4 | 13.0 | 11.9 | 3.7 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 38 | 6 |
| Serine (g) | 0.0 | 0.0 | 0.2 | 0.1 | 1.1 | 1.5 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 3 | 1 |
| Sodium (mg) | 6.0 | 2.0 | 57.5 | 7.0 | 1,271.6 | 3.1 | 20.6 | n/a | 0.2 | 0.4 | 2,325.5 | 0.2 | n/a | 3,694 | 616 |
| Starch (g) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose (g) | 1.5 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Sugar (g) | 6.4 | 0.1 | n/a | 2.8 | n/a | n/a | 10.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 20 | 3 |
| Theobromine (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 0.7 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.2 | 0.1 | 0.8 | 1.1 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 0.0 | 0.0 | n/a | 0.0 | n/a | n/a | 2.2 | n/a | 0.1 | 0.1 | 0.0 | 0.0 | n/a | 2 | 0 |
| Tocopherol, beta (mg) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.0 | n/a | n/a | 0.0 | n/a | n/a | 0.5 | n/a | 0.2 | n/a | n/a | 0.1 | n/a | 1 | 0 |
| Total Fat (g) | 0.2 | 0.1 | 0.7 | 0.5 | 4.8 | 1.7 | 0.8 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | 9 | 1 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.1 | 0.1 | 0.5 | 0.8 | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 2 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.3 | 0.3 | 0.9 | 1.4 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 1 |
| Vitamin A, IU (IU) | 3.0 | 1.1 | 6,390.0 | 0.0 | 89.3 | 18.4 | 3,424.2 | n/a | 12.8 | 26.6 | 0.0 | 6.3 | n/a | 9,972 | 1,662 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 319.5 | 0.0 | 4.3 | 0.0 | 172.6 | n/a | 0.6 | 1.3 | 0.0 | 0.3 | n/a | 499 | 83 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.2 | 0.1 | 0.3 | 0.1 | 2.0 | 0.2 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 3 | 1 |
| Vitamin C (mg) | 11.1 | 3.7 | 198.5 | 2.9 | 16.2 | 0.0 | 56.3 | n/a | 0.0 | 0.4 | 0.0 | 0.0 | n/a | 289 | 48 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 9.8 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 10 | 2 |
| Water (g) | 133.7 | 7.0 | 193.2 | 129.4 | 296.4 | 201.9 | 388.5 | n/a | 0.1 | 0.1 | 0.0 | 0.1 | n/a | 1,350 | 225 |
| Zinc (mg) | 0.3 | 0.1 | 0.9 | 0.7 | 4.5 | 3.4 | 0.7 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 11 | 2 |
Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.